We all want a long and energetic life. As you may already know, this needs a little bit of effort. You may have read all those magazines and journals about how to live a healthy lifestyle. And every time you try, you keep slipping back to the old unhealthy ways. Perhaps they gave many instructions or prescribed recipes that you couldn’t afford.
Healthhub Kenya wants you to stay healthy because when you are in perfect health, you can live long to see your dreams come to a reality. Here are simple steps that you can follow to achieve healthy living.
Physical activity is good for many body systems. It keeps the blood flow optimum and keeps the muscles and bone active. Cut down on the time you spend watching television or playing video games. Instead of lying on the couch listening to your favourite playlist, turn on the music and do some aerobic exercises or take a jog.
A sedentary lifestyle exposes you to a litany of health risks such as cardiovascular conditions, obesity, and diabetic mellitus.
Watch Your Weight
Maintaining the right weight will help you avoid many health problems. You need to have a healthy diet, exercise consistently, sleep well and drink adequate water. Ensure you have the right body mass index (BMI). Cut down on your calorie intake and fat intake and maintain a healthy body weight.
Cut Down On Your Salt and Sugar Intake
Sugars are important for the body because they are sources of energy. However, when taken in high amounts, they can be hazardous to health. Avoid the sugary snacks and instead choose fruits and natural juices as sweeteners. Strive to snack healthy, always.
High salt intake predisposes you to developing cardiovascular diseases such as hypertension.
Tips to cut down on Salt Intake:
- Use alternative spices for adding flavour to food.
- Buy foods with low sodium intake.
- Keep away the salt shaker −because oftentimes we don’t really to add salt but the pretty salt shaker throws flirty glances.
Eat Enough Food at The Right Time
What you eat will influence your health significantly. But how you eat is equally important. Maintaining a healthy eating schedule will result in massive gains. Eat your main meals regularly and don’t be tempted to snack too much. Cooking the right amount of food will help you regulate your portions.
Eat a Variety of Foods
Our bodies are made of lots of components and we also need many nutrients in the right amounts to stay healthy.
We need carbohydrates, proteins, vitamins and different minerals. When we eat a variety of foods, we can get the different kinds of nutrients needed by our bodies. Balance the meats, vegetables, grains and fruits.
Smoking or chewing tobacco is bad for your health. The earlier you stop using it, the better. It takes more than a decade after quitting tobacco to achieve the normal risk level for heart diseases.
Tobacco is associated with many chronic conditions such as bronchitis, lung cancer, cancer of the oesophagus and colon cancer. It also causes narrowing and stiffening of blood vessels which results in high blood pressure, stroke, and heart attacks.
Tobacco addiction can be difficult to beat but it is worth trying if you want to stay safe from the aforementioned health dangers. Here are some strategies you can use to quit tobacco.
- Use nicotine patches
- Nicotine chewing gum such as Nicorette Gum.
- Use oral medications such as bupropion.
- Find alternative activities to keep you busy.
- Delay the urge to satisfy your cravings.
Limit Alcohol Intake
Alcohol is also associated with a wide range of health conditions including liver cirrhosis, infections and mental illnesses. Consumption of alcohol also predisposes you to trauma. If you are having troubled relationships, problems at the work place or issues with your social networks, then you should be worried about the amounts of alcohol you are using. Consult a doctor if you or a member of your family exhibits such behaviour.
According to The Centre for Disease Control, CDC The daily limit of alcohol intake is two drinks for men and one drink for women. A standard drink is equal to 14 grams of alcohol.
Tips to Cut Down On Alcohol Intake:
- Seek help from a health provider
- Join a support group
- Use medication such as disulfiram to prevent relapses.
- Find alternative, healthier drinks.
A healthy lifestyle includes excellent mental health besides physical health. In fact, when you have the right mindset and mental health, it is easier to maintain the physical aspect.
Tips For Mental Health:
- Get adequate sleep. The CDC recommends 7 to 9 hours of sleep for adults.
- Meditate often.
- Exercise your mind.
- Avoid negative influence.
- Set aside some leisure time
- Maintain healthy social interactions.
Living healthy doesn’t mean living a boring lifestyle. You can still hang out with friends, eat your favourite meal and engage in different forms of fun activities.
Healthy Living Benefits
- Reduced cancer risk
- Reduced risk of diabetes mellitus
- Prevention of heart diseases and other related conditions.
- Better mood and affect.
- Better cognitive ability.
- Better sleep
For you to stay in perfect condition and continue providing for your dependants, you need a healthy life. Practise these measures and you will live a long and happy life full of contentment. If you find the going tough, you can team up with friends who share a similar vision and encourage each other through the journey. Starting off can be difficult but once you set the ball rolling, it will be easier to keep going. Make the small sacrifices and enjoy the massive gains.